-Warm Up-


2 rounds


1 min row

5 single arm deadlifts

10 deadbugs

20 sec at the bottom of a ring dip

8 bottom half burpees



-Strength-


3-4 Rounds


10 KB box taps (get heavy)


L-Sit : accumulate :45 seconds


8 strict ring dips



-WOD-


AmRaP 15


With a partner


Partner 1 : single arm farmers carry 70/53

        (To Wall the in parking lot and back)


Partner 2 : 10 cals / 10 burpees


*once both athletes finish their move , they switch exercises!